20 Years ago, I attended a conference and sat in on a lecture describing what fascia is and how it works. At that time, the presenter spoke in vague terms, I believe because there wasn’t much data or research on the term at the time. Fast forward to 2022, and there are several articles and books on the subject matter, but still don’t think we have a clear understanding of everything pertaining to the topic. It has become a buzz word amongst physical therapists, personal trainers, and strength coaches. I’m going to do my best to unravel what we do know and explain what it is and its importance to your training and overall health.
Researchers do not agree on one comprehensive "fascia" definition. Despite the scientific uncertainty, there is an agreement with the medical text that the fascia covers every structure of the body, creating a structural continuity that gives form and function to every tissue and organ. “The fascial tissue has an omnipresent distribution in the body system; it is able to wrap, interpenetrate, support, and form the bloodstream, bone tissue, meningeal tissue, organs, and skeletal muscles. The fascia creates different interdependent layers with several depths, from the skin to the periosteum, forming a three-dimensional mechano-metabolic structure.” [1] There is a group of scholars referred to as the Fascia Nomenclature Committee (2014), born from the Fascia Research Society, founded in 2007. The board gave the following description of fascia: “The fascial system consists of the three-dimensional continuum of soft, collagen-containing, loose and dense fibrous connective tissues that permeate the body. It incorporates elements such as adipose tissue, adventitia, and neurovascular sheaths, aponeuroses, deep and superficial fasciae, epineurium, joint capsules, ligaments, membranes, meninges, myofascial expansions, periosteum, retinacula, septa, tendons, visceral fasciae, and all the intramuscular and intermuscular connective tissues including endo-/peri-/epimysium. The fascial system interpenetrates and surrounds all organs, muscles, bones, and nerve fibers, endowing the body with a functional structure, and providing an environment that enables all body systems to operate in an integrated manner.” This is the broadest definition of fascia. Using this explanation, you can visualize fascia being everywhere. At the studio, the term fascia comes up in everyone’s 1st visit. We use foam rolling as part of each person’s warm-up. It’s our protocol to provide a reason behind why we do things. In this explanation, I ask if you have ever eaten a piece of chicken with the skin still intact? If you pull the skin back and observe this sinewy tissue, that tissue is fascia. Foam rolling prior to exercise is a simple and effective way to positively change the quality of your tissue. The foam roller can be a considered a “poor man’s massage therapist”.
Manipulating the fascia with a Supernova ball and the Hypervolt massage gun.
A magnification of the myofascial
In 2001, Dr. Thomas Meyers authored Anatomy Trains, coining the term for how the schema works. The word “myofascial” connotes the bundled together, inseparable nature of muscle tissue (myo-) and its accompanying web of connective tissue (fascia). We, the fitness industry, started to agree that these bundles of fascia worked in meridians for movement. This was part of the introduction and basis behind movement-based training.
Normal movement of the body is allowed because of the presence of the fascial tissues and their inseparable interconnection, which allow the sliding of the muscular structure, the sliding of nerves, and vessels between contractile fields and joints, and the ability of all organs to slide and move with each other as influenced by the position of the body. This outer fascial covering is very strong and very flexible. In fact, it has a tensile strength of over 2000 pounds.
It should make sense that the quality of your fascia will affect your workouts. So how do you care for it? Fascia is made up of fluid. Good hydration is key. Drink plenty of water to help maintain the elasticity of the tissue. You don’t want your fascia to become tough and brittle like beef jerky. Incorporate foam rolling into your warmups to improve quality tissue. My final tip is to use movement as therapy. A sedentary lifestyle is not conducive for healthy tissue. Maintain full body movements as part of your workouts.
Tips to improve your fascia:
· Hydrate
· Foam roll
· Move
If you’re currently not training and would like to start, but just don’t know what to do, please contact me at Doug@janddfitness.com to discuss how we can help you get started.
If Med. 2017 Sep;15(5):337-343. [PubMed]